5 things to relieve stress from your ‘virtual’ workday.
It’s easier to virtually workout than to work an entire day virtually.
Schedule your breaks. Plan for 5 minutes.
Turn off the screen
Close your laptop. Turn off your computer. No screens.
Set a timer for 5 minutes.
Leave your phone alone. Mute it. Turn it off. It's ok.
Go outside. Sun, rain, snow. Get outside for fresh air. If you cannot, then switch rooms.
Breathe. Walk. Run. Hop in place. Stretch. Chill out by doing nothing.
This is your time. Take it for you.
I pitched a new company the other day. I've pitched many companies before. . . in person. I thought I knew the “Google/Zoom” experience. WOW. I was not prepared for that. I'm so glad I rehearsed as much as I did. Everything started out well. I broke the ice by speaking freely about my bad-habit experience during the break. (I confess I ate about nine cakes, along with a full three-to five-course meal every night. With cocktails. Whoa. The twelve pounds of Christmas.)
Then I kicked off into my pitch, talking about GRIIT. How it came to be, why they would want it. Then I looked at the group and my client gave the thumbs up with a cheesy smile. Then, the Slack ping went off, and ooops...I lost my train of thought. I refocused and thought, “I’m ok, just get through it.” I re-centered, finished my presentation, and closed the group for next steps. OMG. As soon as I clicked off, I sat back, exhaled, and immediately realized I was whipped. Tired. I gave myself a B- as an overall grade and an F in preparation. I was not prepared for that type of experience. But I am so thankful to have this opportunity to pitch a company at the start of the new year and to go through it.
A few points that I took away from this experience:
I felt like I was talking to a wall.
No one was engaged.
The format is intense because I have no interaction with the group.
I was immediately exhausted.
This presentation process is insane.
I cannot believe what my clients go through everyday! Wow, what an exhausting experience. They’re working from home with kids, dogs, cats, the gardener, the plumber, dinner, bills….life keeps taking place around them, with their virtual work world layered on top. How can one differentiate?
By taking breaks throughout the day.
Taking several small breaks throughout the day is reasonable. It does not take much time. You need the break for your health, your spirit, and your sanity.
Take the time for you.
Tips for taking a break:
Schedule your breaks. Plan for 5 minutes.
Turn off the screen
Close your laptop. Turn off your computer. No screens.
Set a timer for 5 minutes.
Leave your phone alone. Mute it. Turn it off. It's ok.
Go outside. Sun, rain, snow. Get outside for fresh air. If you cannot, then switch rooms.
Breathe. Walk. Run. Hop in place. Stretch. Chill out by doing nothing.
This is your time. Take these micro breaks for YOU.
Too much stress can elevate your cortisol levels and bring this whole thing to a dead stop. (And years of accumulated stress can bring YOU to a dead stop.) So taking a few moments to breathe is an efficient and effective way to chill the heck out and lower your cortisol levels.
The best indicator of how you feel is your breath. Short and shallow is stressed. Long and deep is relaxed, calm and focused. You can physically override your stress by breathing properly. Slow down and listen to yourself.
One thing I listed for you to do during your break is to breathe. Below is the practice of the perfect breath. This exercise will help you lower your stress level through breathing.
”THE PERFECT BREATH”
Perfect breath posture:
Sit in a chair
Feet flat on the floor
Roll shoulders up, back, and down.
Breathe with your belly.
Perfect breath technique:
Close your mouth
Place your tongue up in the palate.
Inhale through your nose for 4 seconds, filling up your belly.
Relax your tongue
Exhale out through your nose for 4 seconds while letting the air out of your belly.
Do this practice 5 times and notice how you feel.
Let me know how it works for you.
Coach B
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Happy New Year everyone!
